7 ways to take care of yourself when you can't access therapy
- Nandita Narayanan
- Jul 3, 2022
- 4 min read
Let’s cut to the chase. There maybe be instances where we may not always have access to therapy. Sometimes it could be out of judgement of what others might think, and other times it could be affordability issues. However, this does not mean that you can’t have the ability to take care of yourself, mentally and physically. We have come up with eight ways to take care of yourself when accessing therapy can be difficult.
1. Self-care routine
The term self-care can sometimes be generalised to include casual binge-watching or splurging on clothes, cooking a meal etc. However, this shouldn’t get confused with a routine that a therapist or a counsellor prescribes to a person dealing with mental health issues. It is important that they follow a routine because the basic activities we do on a daily basis may come across as extremely hard for them. Thus, curate a self-care routine that helps you relive anxiety and stress in a way that your mind and body know what to expect. Experts suggest engaging in activities that you enjoy and that are also beneficial for your overall well-being.
2. Self-help Books
We know what you're probably thinking. That self-help books spread nothing else but toxic positivity, and that sometimes we’re not in the headspace to believe each and everything written on those pages. However, this may not always be the case, as many renowned psychologists have published reliable and evidence-based books for everyone to read. Some of the books that are advised to be read by therapists include topics ranging from CBT (Cognitive Behavioral Therapy), ACT (Acceptance and Commitment Therapy), and coping with trauma, anxiety, and many such issues. Furthermore, these problems are often discussed during any regular therapy session by a therapist.
3. Journaling
As we all know, journaling helps to put our emotions on paper that are difficult to emote or simply de-clutter our thoughts, but there’s more to the writing process. Many psychologists urge their clients to develop the habit of starting a mental health journal as it helps them to relive their stress and anxiety, cope with depression, trauma, and PTSD, be in tune with emotions, improve memory, and boost immunity. For instance, in 2018, a study was conducted in the US, where 70 adults dealing with different mental health issues, especially anxiety, were made to incorporate PAJ (positive affect journaling) for 15 minutes every day for 12 weeks. It was found that their overall mental distress was reduced and their anxiety problems drastically reduced in a month.
4. Social media detox.
We live vicariously through social media and, at best, cannot function without it.Even though it comes with its benefits of keeping you connected to your loved ones, it comes with an equal share of disadvantages. Studies show that the addictive scrolling before going to bed not only disrupts our sleeping cycle but is also a catalyst for many mental health problems. A study that was conducted in 2015, based on psychological problems young adults in North India face due to social media addiction, found out that the majority of the students who were addicted to social media had higher scores of depression and anxiety. Thus, experts advise taking breaks from social media to connect to the real world. Social media detox also helps to reduce the feeling of loneliness and the fear of missing out (FOMO).
5. Exercise
Engaging in physical activity can be quite tiresome if we have busy schedules or if we aren’t fitness enthusiasts. It can be even more cumbersome for people dealing with depressive disorders. However, therapists do recommend incorporating some amount of physical activity into the body as it helps to reduce stress hormones and also tackles issues like depression, stress, PTSD, panic disorders, and ADHD. Exercise also helps to promote the growth of new neurons in our brains. Research also shows how exercising and staying fit can instantly boost your mood for several hours. This is because physical activity releases hormones that make us feel good, such as endocannabinoids and endorphins. Thus, even if you’re in a situation where you’re unable to find the motivation to work out, it’s always best to start small.
6. Maintaining a balanced diet
Therapists will often check on your eating habits. This is to check if you’re following a balanced diet. Consuming a balanced diet helps keep your hormones intact. Ensure that your diet involves protein and nutrient-rich foods. Try to cut back on refined sugar, soft drinks, and alcohol. Caffeine should be avoided at all costs, especially if you suffer from anxiety disorders, as it causes jitters, palpitations, nervousness, and insomnia due to its stimulant function.
7. Support groups
Most often, when someone is dealing with mental health issues, they feel like they are fighting their fears on their own. Thus, it’s important to build a strong network of people that offer you a safe space and remind you that they are with you throughout the healing process. You can also join multiple online forums that discuss or create awareness about mental health. You could also meet people who share similar battles and re-assure each other that they are not alone in this battle.
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